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Why Your Blood Needs Manganese (and the Best Supplements to Boost It)

ByRobby

Manganese is a trace mineral that you might not have heard about.

In the world of essential minerals, dietary
manganese doesn’t get as much attention as compared to popular ones like iron and calcium.

In health, manganese is not strictly emphasized, though several studies have shown potential benefits of this mineral nutrient.

However, manganese is crucial for blood health, and it also works as a cofactor for several enzymes to help carry out certain biochemical processes.

There are side effects with manganese when taken in excess, especially from supplements.

Its important to consume an appreciable amount of manganese, both from food sources, and supplements, to keep your body healthy.

In this article, we’ll talk about why your blood needs manganese, the benefits it provides, and how you can incorporate it into your diet. Let’s find out more about this trace mineral nutrient.

What is Manganese and What Does it do in the Body?

Dietary manganese is an essential trace mineral found in various foods that is important for human health. Your body uses manganese to produce energy, and protect your cells from damage.

Manganese is necessary for a variety of functions including:

  • Activation of metalloenzymes
  • Blood clotting
  • Metabolism
  • Immunity
  • Producing reproductive hormones
  • Protects blood cells from damage

In the blood, erythrocytes are responsible for distributing manganese due to it’s ability to carry the manganese ion with the presence of Mn transporters, such as DMT1 and transferrin receptor on the cell surface.

The divalent Mn2+ and trivalent Mn3+ are the two manganese ions found in the blood.

Mn2+ is the predominant form in the blood and it exists in different complexes
with different molecules, including:

  • Albumin
  • Bicarbonate
  • Citrate
  • Transferrin; all Mn3+ ions binds with transferrin to form a more stable complex.

Benefits of Manganese (Mn) in Blood Function:

  • Antioxidant Defense: One of the key roles of manganese in blood health is its participation in antioxidant pathways. Mn is a component of superoxide dismutase (MnSOD), which helps neutralize harmful free radicals in blood cells, protecting them from oxidative damage.
  • Wound Healing: Manganese is vital for the synthesis of collagen, a protein necessary for wound healing. In the context of blood vessels, collagen helps maintain their strength and flexibility, supporting optimal blood flow and vascular health.

Why Dietary Manganese is Good For You

Eating manganese-rich foods is good for your blood, tissues, and cells. Here’s why your blood needs manganese:

1. Enzyme Activation

Manganese acts as a cofactor for several enzymes involved in the break down of carbohydrates, amino acids, and lipids, converting them into energy and other necessary compounds.[1, 2]

2. Antioxidant Defense

Manganese, a component of superoxide dismutase (MnSOD), protects your cells from oxidative damage by neutralizing harmful free radicals, this way, it prevents cellular damage and inflammation.[3]

Studies have shown that superoxide dismutase (MnSOD) activity is decreased in conditions linked to oxidative stress, such as chronic inflammatory diseases and age-related disorders.[4, 5]

Conversely, increasing MnSOD levels through dietary or therapeutic methods has been shown to have protective effects against oxidative damage.[6] 

3. Bone Formation and Maintenance

Manganese is crucial for the synthesis of glycosaminoglycans, which are vital for bone formation, and it maintains bone density and strength. Manganese in bone health is a bit complex. Here’s what a few studies tells us so far:

Essentiality of Manganese for Bone Health: An Overview and Update

  • This relevant study revealed that manganese is a cofactor for several enzymes involved in building and maintaining bones. [7]

Zinc, copper, & manganese deficiencies and the ruminant skeleton: A review

  • This review article discussed the impact of manganese deficiency on sheep and rats. It mentions reduced bone formation and potential skeletal deformities in animals with manganese deficiency.[8]

A population-based cross-sectional study looked at the relationship between blood manganese and bone mineral density in adults.[9, 10]

In this study, adult population were used, not specifically targeting older adults.

Blood manganese levels were measured in these adults.

The research found a negative correlation between manganese levels and bone mineral density (BMD) and bone mineral content (BMC) in some bone regions, like the femoral neck and total body in adult women aged 50-70 years.

This suggests higher blood manganese might be linked to lower bone mineral density in these cases.

This study observed a correlation, not causation. It doesn’t definitively prove that manganese causes lower bone density.

A different study also found a relationship between lower blood manganese levels and decreased bone mineral density in postmenopausal women.

This study, investigated a double-blind placebo-controlled trial, it showed that supplementing calcium with manganese (5mg per day), helped prevent bone loss in postmenopausal women compared to those receiving only calcium or a placebo. [10, 11]

4. Collagen Production

Manganese helps the body to produce proline, a building block of collagen.

This collagen is a protein that keeps your skin healthy, heals cuts and scrapes, and supports connective tissues.

5. Blood Sugar Regulation

Manganese helps regulate blood sugar levels by influencing insulin secretion and glucose metabolism, reducing the risk of diabetes.

Studies have shown that people with diabetes have low levels of manganese.

An observational study looked at the link between dietary manganese and Type 2 Diabetes Mellitus. [12]

The study involved two separate cohorts of adults in China. It looked at their dietary intake of manganese estimated through food frequency surveys.

The study found an association between higher dietary manganese intake and a lower risk of type 2 diabetes. This means people who reported consuming more manganese in their diet were less likely to develop the disease.

The reasons above show why manganese is important for your body, as it ensures that critical biochemical processes carry out smoothly.

What Happens If You Don’t Get Enough Manganese?

If you don’t get enough manganese, it can lead to several health problems due to its vital roles in various bodily functions.

Manganese deficiency is rare in humans who eat a balanced diet. That said, there have been a few cases reported, and the symptoms include:

  • Poor wound healing due to impaired collagen synthesis.
  • Reduced antioxidant defense increasing susceptibility to oxidative damage and inflammation.
  • Poor bone growth in children.
  • Slow growth
  • Low fertility
  • Impaired glucose tolerance
  • Poor metabolism of carbohydrates and fats
  • Skin rashes
  • Hair loss of pigment in men
  • Altered mood and increased premenstrual pain in women

To prevent manganese deficiency, eat a balanced diet that includes adequate amounts of foods rich in manganese and take supplements.

How to Boost Your Manganese Levels

Boosting your manganese levels is as simple as adjusting your diet. Here are some of the foods rich in manganese (content per 100g serving of some key foods):

  • Hazelnuts: 6.2 mg
  • Pecans: 4.5 mg
  • Pine nuts: 8.8 mg
  • Pumpkin seeds: 4.5 mg
  • Brown rice: 1.8 mg
  • Oats: 3.6 mg
  • Quinoa: 2.8 mg
  • Whole wheat: 2.5 mg

Try incorporating manganese-rich foods into your meals. For example, start your day with oats topped with nuts and fruits, include whole grains in your lunch, and snack on nuts or seeds in between meals.

Here are a few recipes to boost your manganese intake:

  • Quinoa Salad with Spinach and Pumpkin Seeds
  • Whole Wheat Pasta with Pecan Pesto
  • Hazelnut-Crusted Chicken with Brown Rice
Boosting Manganese Levels with Supplement

If you’re finding it difficult to get enough manganese from food—whether due to a dietary restrictions—taking a manganese supplement can make a big difference.

A supplement is an easy and reliable way to ensure you’re getting the right amount every day, without having to stress about what’s on your plate.

Why Should You Try a Manganese Supplement?

  • Consistency: You’ll know for sure you’re getting the manganese your body needs every single day.
  • Convenience: Life is busy, and we don’t always have time to think about food sources. Supplements make it easy to stay healthy on the go.
  • Better Health: With the right supplement, you’ll support your energy levels, help your body handle blood sugar better, and protect your cells from damage. No more worrying if you’re getting enough.

Manganese supplements are in various forms, including:

  • Manganese Gluconate
  • Manganese Sulfate
  • Manganese Citrate
  • Manganese Aspartate

If you are ready to give your body the support it needs, check out these trusted manganese supplements that are easy to take and help you stay healthy:

  • Bluebonnet Nutrition Chelated Manganese – Is formulated with 10 mg of elemental manganese from fully reacted manganese bisglycinate, an amino acid chelate mineral from Albion.
  • Carlson Chelated Manganese (20 mg) 250 Tablets – Carlson’s Chelated Manganese contains manganese bound to the amino acid glycine for optimal absorption. It supports a healthy metabolism, and promotes bone and brain health.
  • Trace Minerals Ionic Manganese – lonic manganese is a concentrated liquid dietary supplement that provides manganese in an ionic, bioavailable form, plus a full spectrum of concentrated ionic trace minerals.

The recommended dietary allowance for manganese varies by age and sex, but for adults, it typically ranges from 1.8 to 2.3 mg per day.

Manganese Daily Requirements

The amount of manganese depends on age and gender of the individual.

The average daily recommended amounts are listed below in milligrams (mg).

  • Birth to 6 months: 0.003 mg
  • Infants 7–12 months: 0.6 mg
  • Children 1–3 years: 1.2 mg
  • Children 4–8 years: 1.5 mg
  • Boys 9–13 years: 1.9 mg
  • Girls 9–13 years: 1.6 mg
  • Teen boys 14–18 years: 2.2 mg
  • Teen girls 14–18 years: 1.6 mg
  • Adult men: 2.3 mg
  • Adult women: 1.8 mg
  • Pregnant women: 2.0 mg
  • Breastfeeding women: 2.6 mg

These values are the right amounts you’ll need to keep you healthy and prevent deficiencies. It’s important not to exceed the upper intake levels, which are set to avoid toxicity. For adults, the tolerable upper intake level (UL) is 11 mg per day.

Side Effects of Manganese

Studies have not shown any harm from dietary manganese in food. Some people develop manganese toxicity by taking high levels of manganese supplements.

Inhaling large amounts of manganese dust from welding or mining work also cause toxicity.

The symptoms of manganese toxicity include:

Neurological Symptoms

  • Tremors (especially in hands)
  • Muscle rigidity
  • Difficulty walking (gait abnormalities)
  • Facial muscle spasms
  • Slowed movement (bradykinesia)
  • Difficulty with balance and coordination

Behavioral and Psychological Changes

  • Irritability
  • Irritability
  • Aggression
  • Anxiety
  • Hallucinations (in severe cases)

Cognitive Impairment

  • Impaired memory
  • Decreased attention span
  • Difficulty concentrating
  • Confusion

Speech and Swallowing Issues

  • Slurred speech
  • Difficulty swallowing (dysphagia)

People should not consume more manganese than the upper limits from dietary supplements unless the doctor recommends doing this.

Takeaway

Manganese is a mineral that helps carry out biochemical processes in the body.

Manganese supports the skeletal system, connective tissues, breaks down lipids, proteins, and carbs, and is essential for healthy blood clotting.

Without enough manganese, your body may not function properly and you may be at risk for developing various health problems.

Include foods rich in manganese into your diet and consider taking supplements to ensure you’re getting enough of this nutrient.

References:

  • Manganese metabolism in humans [read]
    • Authors: Pan Chen, Julia Bornhorst, Michael Aschner.
    • Published in: Front Biosci (Landmark Ed). 2018 Mar 1;23(9):1655-1679. doi: 10.2741/4665.
  • The Essential Element Manganese, Oxidative Stress, and Metabolic Diseases: Links and Interactions [read]
    • Authors: Longman Li and Xiaobo Yang
    • Published in: Oxid Med Cell Longev. 2018; 2018: 7580707. Published online 2018 Apr 5. doi: 10.1155/2018/7580707
  • Manganese Superoxide Dismutase Dysfunction and the Pathogenesis of Kidney Disease [read]
    • Authors: Munehiro Kitada, Jing Xu, Yoshio Ogura, Itaru Monno, and Daisuke Koya.
    • Published in: Front Physiol. 2020; 11: 755. Published online 2020 Jul 14. doi: 10.3389/fphys.2020.00755
  • Chapter Four – Manganese Superoxide Dismutase and Oxidative Stress Modulation [read]
    • Authors: Guilherme Bresciani, Ivana Beatrice Mânica da Cruz, Javier González-Gallego.
    • Published in: Advances in Clinical Chemistry. Volume 68, 2015, Pages 87-130
  • Insights into Manganese Superoxide Dismutase and Human Diseases [read]
    • Authors: Mengfan Liu, Xueyang Sun, Boya Chen, Rongchen Dai, Zhichao Xi, and Hongxi Xu.
    • Published in: Int J Mol Sci. 2022 Dec; 23(24): 15893. Published online 2022 Dec 14. doi: 10.3390/ijms232415893
  • Essentiality of Manganese for Bone Health: An Overview and Update [read]
    • Authors: Mariangela Rondanelli,
      Milena Anna Faliva, Gabriella Peroni, Vittoria Infantino, Clara Gasparri, Giancarlo Iannello, Simone Perna, Antonella Riva, Giovanna Petrangolini, Alice Tartara.
    • Published in: Natural Product Communications. May 202116(5):1934578X2110166. DOI:10.1177/1934578X211016649
  • Zinc, Copper and Manganese Deficiencies and The Ruminant Skeleton: A Review [read]
    • Author: M. HIDIROGLOU
    • Published in: Canadian Journal of Animal Science. September 1980
      https://doi.org/10.4141/cjas80-068
  • Relationship between blood manganese and bone mineral density and bone mineral content in adults: A population-based cross-sectional study [read]
    • Authors: Chao Wang, Yong Zhu, Haitao Long, Mingning Ou, Shushan Zhao.
    • Published in: PLoS One. 2022; 17(10): e0276551. Published online 2022 Oct 21. doi: 10.1371/journal.pone.0276551
  • Spinal Bone Loss in Postmenopausal Women Supplemented with Calcium and Trace Minerals [read]
    • Authors: Strause Linda, Saltman Paul, Smith Kenneth T, Bracker Mark, Andon Mark B.
    • Published in: The Journal of Nutrition. Volume 124, Issue 7, July 1994, Pages 1060-1064.
  • Dietary manganese and type 2 diabetes mellitus: two prospective cohort studies in China [read]
    • Authors: Shanshan Du, Xiaoyan Wu, Tianshu Han, Wei Duan, Lei Liu, Jiayue Qi, Yucun Niu, Lixin Na & Changhao Sun.
    • Published: 03 July 2018. Volume 61, pages 1985–1995, (2018)

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